How Brazil Nuts Help Promote a Healthy Lifestyle
Nutrient Content
Vitamins
Good Source of:
- Thiamin- 12%
Also a Source of:
- Vitamin E- 8%
Minerals
Excellent Source of:
- Selenium- 767%
- Magnesium- 26%
- Copper- 24%
- Phosphorus- 20%
Good Source of:
- Manganese- 17%
Also a Source of:
- Zinc- 8%
- Potassium- 5%
- Calcium- 4%
- Iron- 4%
Other
Also a Source of:
- Fiber- 8%
- Protein- 8%
- Antioxidants -Tocopherols
- Omega 6 Fatty Acids
- Phytosterols
*All nutritional Info From (1)
How Brazil Nuts Prevent Chronic Disease
Brazil nuts are a significant source of micronutrients, phytochemicals and other bioactives that enhance each other’s capacity to prevent diseases.
How Brazil Nuts Prevent Cancer
Brazil nuts have been shown to prevent cancer through their antiproliferative effect and regulation of hormones. (2)
- They contain the highest amount of selenium of any food. Selenium functions as an antioxidant to protect your cells from damage. Increased selenium consumption is associated with reduce lung and prostate cancer risk. (3, 4)
- Brazil nuts, like many nuts, are a significant source of vitamin E, another powerful antioxidant. Studies have shown that combined consumption of selenium and vitamin E enhances each other’s function. (5)
- A quality of many nuts is the presence of phytosterols. Phytosterols are compounds found in plant cell walls that have been shown to decrease cancer risk. (6) Consumption has specifically been shown to reduce the risk of breast and colorectal cancers. (7, 8)
How Brazil Nuts Prevent Cardiovascular Disease
Brazil nuts are packed with heart-healthy nutrients.
- One class of antioxidants found in brazil nuts is tocopherols. Tocopherols have been shown to reduce the risk of coronary heart disease, America’s number one killer. (9) They do so by preventing lipid oxidation. Lipid oxidation is a sign of atherosclerosis, or the build up of plaque on your arterial walls.
- Phytosterols serve a role in the prevention of heart disease. Their consumption has been linked to the reduction of cholesterol. (10) Maintaining lower levels of LDL cholesterol can prevent the threat of plaque build on the walls of arteries.
How Brazil Nuts Prevent Diabetes
A large study showed that consuming a variety of nuts, including brazil nuts, was associated with reduced risk of diabetes type 2. (11)
- Specifically, nut consumption improved insulin resistance, when your pancreas no longer produces insulin effectively enough to move glucose out of the blood and into the cells. (12) Insulin resistance is a condition of prediabetes, an issue estimated to affect 88 million Americans. This stage, if identified in time, is often reversible through dietary changes. Nuts can help to combat this issue before it progresses into full type 2 diabetes. (13)
Brazil Nuts Promotes a Number of Health Benefits
How Brazil Nuts Promote Bone Health
They are an excellent source of magnesium and contain some calcium as well. Magnesium deficiencies contribute to osteoprosis development as low levels correlate with lower bone density. (14)
How Brazil Nuts Promote Longevity
As mentioned previously, brazil nuts are the best source of selenium. Its ability to reduce inflammation, protect DNA, and preserve telomere length are all factors that contribute to cellular and physical aging. (15)
How Brazil Nuts Promote Immune Health
As a primary function, selenium serves to support a number of immune functions. Selenium deficiency can alter processes involved in fighting off foreign pathogens, meaning it inhibits your body’s ability to fight infection. (16)
Important Note
Selenium is a powerful nutrient, but over consumption is a major concern as it can be toxic in too high concentrations. Just one brazil nut contains over 100% of your daily recommended intake, so you do not need to eat a lot of them to reap the benefits.
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